Loading...
Week of 3/11/19 and 3/18/19
General
Beginner
Dumbbell
Plan Details
The Week of 3/11/19 and 3/18/19 routine by colarussomichael is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Upper
Est. 65 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Superman
3 Sets
Day 2
Lower
Est. 55 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 10,8,6 Reps
Cable Standing Leg Curl
3 Sets x 12,10,6 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
hip up w leg lift
3 Sets x 20 Reps
Sit-Up
3 Sets x 8 Reps
side v up
3 Sets x 20 Reps
Day 3
Push
Est. 59 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Fly
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 4
Pull
Est. 72 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
close grip pull up
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
6 Sets x 15,14,13,12,11,10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
star sit up
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Day 5
Leg
Est. 77 min
8 exercises
Split Squat
3 Sets x 10 Reps
Plank
3 Sets
Barbell Hip Thrust
3 Sets x 10 Reps
wall sit
3 Sets x 60 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 20 Reps
